An Example of Rest Pause Training

by Nia Shanks | Follow her on Twitter here

This week is going to be very busy for me. Not only am I still working on the website redesign and the (very near future) release of Beautiful Badass, but I’m also working on another awesome project that I’ll be announcing soon.

On top of all of that, I’m in the process of moving this week. I still want to get some great information out to you this week, so I’m going to share a great training method with you that you may or may not be familiar with – Rest-Pause Training.

Keep in mind that there are numerous ways to use the rest-pause training method. I will be sharing two of them with you today.

The one you are probably most familiar with is the method that calls for performing as many perfect reps as possible and stopping when another rep in perfect form isn’t manageable. Then you rest anywhere from 15-30 seconds and then perform as many reps with that same weight as you can. Rest for another 15-30 seconds and perform as many reps as possible once more.

Here’s what that type of rest-pause set could look like using the military press as an example:

95 pounds x 8 reps (couldn’t perform another rep in perfect form
Rest 30 seconds while taking deep breathes
95 pounds x 3 reps (couldn’t perform another rep in perfect form)
Rest 30 seconds while taking deep breathes
95 pounds x 2 reps (couldn’t perform another rep in perfect form)

With that example, our trainee performed a total of 13 reps (8 + 3 + 2) with that rest-pause training set.

Keep in mind that there is no set number to reach on the second and third “set”. Some people may be able to squeeze out more reps per set than others. It all depends on the weight used relative to your one rep max, your strength level, and other individual factors.

The advantage to using this form of rest-pause training is that it allows you to perform more reps with a given load than would otherwise be possible with a traditional straight set.

And have I mentioned that rest-pause training is really tough? Well, it is. Be prepared to be humbled if you give this training method a try. It may look easy on paper, but you’ve been warned.

Now I’m going to share with you another way to use rest-pause training. This form of rest-pause training calls for using approximately 80-90% of your one rep max (start at the lower end range if you’ve never done rest-pause training).

For this method, you perform one perfect repetition, put the weight down, rest 10-15 seconds while taking deep breathes, perform another perfect rep, put the weight down, rest 10-15 seconds while taking deep breathes, and so on.

I used this form of rest-pause training a couple of days ago with the military press. I used 85 pounds (90% of my one rep max). Here’s how it looked:

85 pounds x 1 rep
Rest ~10-15 seconds while taking deep breathes
Repeat for a total of 6 times (6 total reps)

The advantage to using this form of rest-pause training is that I was able to perform several reps with a heavy load; more than I would be able to with a traditional straight set.

This is a great method to use for building maximum strength.

Here is the video where I perform the rest-pause set mentioned above. As you’ll notice toward the end of the video where I have trouble speaking properly, this method is very tough even though I “only” performed 6 reps.

Note – I should mention that rest-pause training should only be used by advanced trainees. If you don’t have a strong strength base on the basic exercises, then do not attempt rest-pause training.

If you are an advanced trainee and you’re stuck in a plateau, then give rest-pause training a try. It very well may take your strength levels up a notch and get you out of your training funk.

http://GordonWatts.com/#health Gordon

Right after I subscribed to your YouTube a few days ago, and got this vid when it came out … I was thinking of thanking you, because your method here is brilliant:

Only on a few occasions was I able to do a 95-pound military press (and then, only with great difficulty), so I too tired my hand at 85 pounds.

I can report that I got 26 reps in perfect form at 85, which quite surprised me!!

Then, I tried to get a new PR at 97.5 lbs., and could not get the weight up (until I 'bounced' it up –”clean & jerk” or “push-press” style — I was probably too tired to try for a PR, but I didn't know that.)

Then, I got 9 more reps in sets of 1 or 2 after that at 85 again, for a total of 35 good, clean reps.

Wow…!

You are brilliant — I will have to remember this method.

Although I have “rested” between sets before –to get in, for example, a scary eighty-seven and a half (87½) reps in just 2 days this past 11th and 12th of April of over 200 pounds, on average, in the deadlift — I have never done it like you demonstrated, where you do just 1 rep.

Your ''rest-pause' method here is something to think about.
http://www.fatlossdetour.com Nia Shanks

Gordon-

This is by no means my method. It was used by the greats in the strength game in the early 1900s. Also many Olympic lifters train this way too.

Glad you liked it.
http://gordonwatts.com/#health Gordon

Thx 4 being noble -and giving proper credit where it belongs.

But -it was still very wise of you to recognise a good thing when you saw it –and we are glad you passed it along.

FWIW, I tried a variation of this method last week:

I had a bunch of 'full sets' of deadlift, and by 'resting' between sets (similar to your method here), I was able to get a scary EIGHTY-SEVEN reps at (on average) over 200 pounds in the deadlift –even though prob. most of the reps were on the 4″ 'cheat' block –stil lquite brutal on the body.

One week later, and much sleeping/resting/ and food later, I got a10-pound and 2-rep PR in the floor deadlift 265×1 –> 275×3– probably a result of the brutal beating I was able to do because I “rested” between sets.

I wonder … sets of 1 (like you have) vs. “full sets” like I did … one better then the other … or prob. both good 4 different 'rep ranges,' huh?
http://Website(optional) charmed1taz

I will sometimes (with only 1-3 exercises) use a 5×5 rest pause. 1 rep rest say 15sec and repeat up to five, rest 90 sec and repeat until I do 5×5. The first version you gave is more like a drop set to me. I have also used rest pause using doubles instead of singles. I have an off topic but interesting question for you. A guy I know was asking me about fitness info and as we were talking we talked ( more in general and not specific) about rest periods. I mentioned to him that on heavy lifts I rest about 120sec for say 3×3, although for strength I might rest aliitle longer on that last set, but I am strict on other rest periods. I told him that to my understanding the “average” person will benefit frome slightly less rest(in general) from seeking too much recovery so they can activate type2b and 2a muscle fibers better and get out of the gym quicker. I do not mean taking as little rest as possible but maybe not always 5 minutes or so. I know the idea is the heavier weight the more rest you take and I generally agree but I will fight that a little bit because a tough set of 10 or so(as long as it is tough) will leave you gasping much more than a set of 5. I do not mean to confuse anyone.
http://www.fatlossdetour.com Nia Shanks

Taz- I agree. I know after a brutal set of 20 rep squats, I need a couple of days to rest, and not a mere 60 seconds. ; )

It depends on a lot of things – individual strength and experience levels primarily. For a lot of my clients we'll do total body circuit training because you get a lot of rest between exercises, but you move more quickly. It's effective even for strength work when you use a heavy load.

Example if we're using moderate weight (about 8 reps each exercise): Squat, rest 90 seconds, chin-up, rest 90 seconds, parallel bar dips, rest 90 seconds. This way, by time you repeat squats you'll have gotten over 4 minutes of rest.

You can even use heavier weights (5 reps) and decrease the rest periods to 60 seconds. Good way to get in a lot of heavy work in a short period of time without having to wait several minutes between each set.
http://Website(optional) Bethany

Very interesting. This method might be really useful in improving my pullups. I can currently only do 1 or 2 at a time and I usually only do a few sets. It could be fun to do 1 every 15 seconds or so and see how many I can do, and try to improve it each time.
http://gordonwaynewatts.com/#health Gordon

I re-read your comment, Taz, (“”I told him that to my understanding the “average” person will benefit frome slightly less rest(in general) from seeking too much recovery so they can activate type2b and 2a muscle fibers better…”") and now *I'm* intrigued…

That sounds like you are adding a 'cardio-aerobic' element –and forcing endurance as well as strength.

Is there really good research showing the muscles get a better workout when you slightly decrease the rest period?
http://www.fatlossdetour.com Nia Shanks

Bethany-

If you can only do 1 pull-up right now something that would help you out is using bands. That way you can perform more reps per set and increase your strength. Since 1 pull-up is basically you “max” then the rest/pause wouldn't work since you need to use 80-90% of your 1RM. But, you can always give it a try and see what happens.
http://Website(optional) charmed1taz

Gordon- I know that is a bit confusing. First of all a couple of popular names that come to mind who prescribe strength workouts with that concept are Charles Staley and Chad Waterbury. This does not mean they always do at all times. If you look up Charles Staley EDT for maximal strength you will get an example. The second rest-pause workout Nia listed is very good and has been around a long time and is designed for maximal strength. So you take a near max (but not max) weight and do a single, rest 15-30 seconds and do another and so on. So you are not trying to achieve some type of total recovery. I bet if you do a search of rest-pause you won't get any consistency about rest in between rest-pause sets. In Nia's last post she mentioned the ladders technique which can be used for any goal including strength, it also does not seek some sort of “total recovery”. I guess the idea is that the “average” person may benefit even more from 3×3 resting 2-3 minutes as opposed to say 3-5 minutes. I am not talking about turning a heavy day into an endurance event.
http://Website(optional) charmed1taz

Nia, those circuit ideas are great. I call them mini circuits. I think when most people think of circuits they think of the gym special, where they have poor souls go from machine to machine like robots for about 12 exercises almost never getting results.
http://gordonwatts.com/#health Gordon

Thx 4 the clarification, Tax.

I guess that the rest you describe is a 'compromise' between the full 5-minute rest and no rest at all between reps/sets.

Also, in retrospect, I think that it's good to use a “variety” of timing-/-rest methods, since each method may work the muscles & body differently (as well as the energy and recovery systems: Aerobic vs Anaroebic) -and confer an advantage that either one alone may not have.
http://gordonwatts.com/#health Gordon

@ CL: Just how do you propose to infuse the blood with oxygen?

I can think of 2 ways off-hand, but I want to hear your take 1st, if that's OK, so I don't bias your comments or give you ideas — that way, I can make sure your ideas aren't just a repeat of mine.

(Not accusing you in advance, but it's always good to take this precaution!)

(-:/
http://www.nielpatel.blogspot.com Niel

Sounds very similar to cluster training:

http://www.carmenbott.com/2010/01/04/cluster-training-an-advanced-method-to-gain-strength
http://www.fatlossdetour.com Nia Shanks

Niel- Yeah, I've also heard it called that as well. Thanks for sharing.

An Example of Rest Pause Training

Get Insider Only Information & the Beautiful Badass Mini Course